Greek God Physique

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Greek God physique

A cutting program designed to help you achieve your dream physique

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Table of contents

Introduction - pg.3
IMPORTANT DISCLAIMERS - pg. 4-6
Tracking progress - pg. 7-9
Nutrition information - pg. 10-16
Cardio - pg. 17
Programs - pg. 18-28
About OA COACHING - pg. 29

THIS PROGRAM IS NOT MEANT TO BE TAILORED TO
YOUR EXACT NEEDS BUT TO THE GENERAL CONSUMER.
If you would like a program designed for your exact needs at

an extra cost, contact me directly at
[email protected]

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Introduction

“Greek God physique” has one MAIN end goal. To get you in the best
shape of your life. Designed for those who are overweight, at the end of
their bulk, want to lose some fat, and even to those who want to learn more
about this topic.

Along the way, you will learn a lot of information about nutrition and
training. Although I know the ultimate goal of this program is to get you
lean, it is also to educate you on the subject which can come to use later in
your life if you take in all the information.

However, none of this works like magic. You will not achieve your
“Dream Physique” if you don't stay determined even on days you least feel
like it. You have to be accountable for your own actions. I simply give you
the blueprint and information to help you achieve that physique. Put in the
work, stay disciplined, keep your goal in mind and most importantly,
DON’T QUIT!

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IMPORTANT DISCLAIMERS

MEDICAL DISCLAIMERS

1. OA COACHING strongly recommends that you consult with your physician before
beginning any exercise program. You should be in good physical condition and be
able to participate in the exercise. ALWAYS warm up before starting your workout.
OA COACHING is not a licensed medical care provider and represents that it has no
expertise in diagnosing, examining, or treating medical conditions of any kind, or in
determining the effect of any specific exercise on a medical condition.

2. You should understand that when participating in any exercise or exercise program,
there is the possibility of physical injury. If you engage in this exercise or exercise
program, you agree that you do so at your own risk, are voluntarily participating in
these activities, assume all risk of injury to yourself, and agree to release and
discharge OA COACHING from any and all claims or causes of action, known or
unknown, arising out of OA COACHING

3. The information provided is not intended to be a substitute for professional medical
advice, diagnosis or treatment. Never disregard professional medical advice, or delay
in seeking it, because of something you have read on this website. Never rely on
information on this website in place of seeking professional medical advice.

4. OA COACHING is not responsible or liable for any advice, course of treatment,
diagnosis or any other information, services or products that you obtain through this
site. You are encouraged to consult with your doctor with regard to this information
contained on or through this website. After reading articles, watching videos or
reading other content from this website, you are encouraged to review the
information carefully with your professional healthcare provider.

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PERSONAL DISCLAIMERS

1. I am not a doctor. The information I provide is based on my personal experience,
over 4 years of studying and continuous learning, and my experience as a Personal
Trainer.

2. The information contained in our website, blog, guest blogs, e-mails, programs,
services and/or products is for educational and informational purposes only, and is
made available to you as self-help tools for your own use. While we draw on our prior
professional expertise and background in many areas, you acknowledge that we are
supporting you in our roles exclusively as fitness coaches only.

3. We are not medical health practitioners or mental health providers and we are not
holding ourselves out to be in any capacity. Rather, we serve as coaches, mentors and
guides who help you reach your own health and wellness goals.

4. We aim to accurately represent the information provided on this website, blog,
e-mails, programs, services, and products. You are acknowledging that you are
participating voluntarily in using our website or blog or in any of our emails,
programs, services, and/or products, and you alone are solely and personally
responsible for your results. You acknowledge that you take full responsibility for
your health, life and well-being, as well as the health, lives and well-being of your
family and children (born and unborn, as applicable), and all decisions now or in the
future.

5. In the event that you use the information provided through our website, blog,
e-mails, programs, services, and/or products, we assume no responsibility.

6. Every effort is made to ensure the accuracy of published information on or through
our website, blog, e-mails, programs, services and products; however, the
information may inadvertently contain inaccuracies or typographical errors. Every
effort has been made to present you with the most accurate, up-to-date information.

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RESULTS DISCLAIMERS

1. We make every effort to ensure that we accurately represent these products and services and
their potential for results. There is no guarantee that you will experience the same results
and you accept the risk that the muscle building results, fitness results, competition results
and fat loss results differ by individual.

2. We make no guarantees concerning the level of success you may experience, and you accept
the risk that results will differ for each individual. The testimonials and examples provided
are exceptional results, which do not apply to the average purchaser, and are not intended to
represent or guarantee that anyone will achieve the same or similar results.

3. Each individual’s health, fitness, and nutrition success depends on his or her background,
dedication, desire, and motivation. As with any health-related program or service, your
results may vary, and will be based on

4. many variables, including but not limited to, your individual capacity, life experience, unique
health and genetic profile, starting point, expertise, and level of commitment.

5. There is no assurance that examples of past fitness, competition, muscle building and/or fat
burning results can be duplicated in the future. We cannot guarantee your future results
and/or success. Nor can we guarantee that you maintain the results you experience if you do
not continue following the program. We are not responsible for your actions.

6. The use of our information, products and services should be based on your own due diligence
and you agree that our company is not liable for any success or failure of your physique that
is directly or indirectly related to the purchase and use of our information, products and
services.

7. We present real world experiences and insights on other people’s experiences for purposes of
illustration only.

8. The testimonials, examples, and photos used are of actual clients and results they personally
achieved. Each client has approved these testimonials, examples, and photos for use in
materials to speak to our program, service, and/or product capabilities, but they are not
intended to represent or guarantee that current or future clients will achieve the same or
similar results. Rather, these client stories represent what is possible with our programs,
services, and/or products.

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AIM FOR 8 HOURS OF QUALITY SLEEP ON THIS PROGRAM!!!

Tracking your progress

In order to stay on track and reach your goals, we need to have a system
in place to track your progress that will keep you not only motivated but in
tune with everything you are doing and allowing you to make minor
changes throughout the process if needed.

Physique changes are very unnoticeable in pictures on a daily basis and
your physique might vary day to day. You can however use it along the

following methods of tracking I used for a more accurate tracking.

1. Weigh yourself every morning before eating/drinking but

after using the bathroom: This gives you your exact body weight
without other factors contributing to it. Write down the weight in a
safe place where you can track it. You want to aim for .5-1.5 lbs a week
max or up to 2 lbs if you have a higher body fat in order to have an
efficient cut that allows you to build some muscle if possible during
your cut. This allows you to keep on a lot of your muscle mass that

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you earned. Any more than 2-3 lbs a week increase your chance of
losing muscle and strength during your cutting phase.
optional; add all 7 weigh-ins for the week and divide them by 7. This will give you your

weekly average for a more accurate week to week progress.

2. Track your calories and macros: You don’t NEED to track your
calories religiously every day. You can get away with eating the same
foods every day. Doing this of course, you will have to be strict with
what you eat. That's why however I recommend tracking calories
through myfitnesspal app as well as using a food scale to accurately
measure your servings if needed. This allows you to have a variety of
different foods every day because at the end of the day, we are
humans not robots. Being able to be flexible with your diet yet still
being able to make progress creates a healthy relationship with food
and fitness. It creates a lifelong habit that you are able to follow for
the rest of your life.

Instructions: It’s fairly easy to use myfitnesspal and track your foods. Most foods contain barcodes which you can scan
with your phone and log them in into the app. The app is very beginner friendly and even helps you set up your account
with ease.

3. Progresvie overload: In order to maintain or gain muscle during a
calorie deficit, you must include resistance training into your program
that allows you to progresvie overload. Or in other words, the ability
to do more. More sets, More reps, More weight, etc. This is important

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in order to provide stimulus and send signals to the muscle in order
to grow or retain muscle as it is constantly being used. Such can be
tracked on your notes app. An example would look like this:

Dumbbell Bench press: 3 x 10 - 50 lbs

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Nutrition Information

One of the most misunderstood and undervalued pieces of information
regarding weight loss. Yes, I'm a big advocate of being in deficit in order to
lose weight. It's the only real method besides surgery that will make you
lose weight. Yet many people( I was one of them) including fitness
influencers preach “eat whatever you want as long as you're on a deficit”. I
fell into this and I want you to avoid it.

I followed that advice. My diet was terrible, consisting of 2 packs of pop
tarts and other sweets on a daily basis. I was eating around 1,800 calories
which definitely put me in a deficit but the foods making up those 1,800
were not quality foods nor were they helping me at all. I highly recommend
you read the following information below. It will educate you on the subject

of nutrition to help you construct your own diet and help you avoid the
mistakes I made.

Fat: one of the most important macronutrients our body needs despite
the false statement that “fat causes you to get fat”. From being able to
protect our vital organs to it being necessary for proper cell function, fats

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play an important role in overall health. Fats can be classified in three
categories.

Word of advice: I wouldn't worry too much on tracking where each gram of fats comes from.
That'll just burn you out. I recommend reviewing and making adjustments once a week to make
sure the majority of your fat intake isn't coming from saturated fats

1. saturated fats: Mostly found in meats and dairy products. They
aren't the healthiest or recommended by the health association
however eating them in a healthy portion without them overtaking
the majority of your fat intake is a healthy approach. Foods that
contain unsaturated fat include Butter,cheese, dairy products like
milk, fatty meats, etc. DO NOT AVOID THESE FATS JUST LIMIT
THEM AND MAKE SURE THEY DON'T OVERTAKE THE
MAJORITY OF YOUR FAT INTAKE.

2. Unsaturated fats: Labeled as the “healthy fats”. This is going to be
your best source of fat and should make up the majority of your
intake. These fats as well as saturated fats provide the body with
many health benefits. Unsaturated fats can be found in eggs, fish,
seeds, nuts, plant based oils, etc.

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3. Trans fats: AVOID TO THE BEST OF YOUR ABILITY. These

simply should not contribute much if at all to your daily fat intake due
to the many risks it has to your health but more specifically heart.
Trans fats are commonly found in fast foods and processed foods.
Limit consuming trans fats to once a month or even better,
completely eliminate them from your diet!

Protein: The building block of many things such as muscles, bone,
skin, and list goes on and on. Protein provides the body with amino
acids. Protein is in many foods such as eggs, chicken, red meats, nuts,

seafood, and a lot of other varieties of foods. I recommend getting
around .8g-1g of protein per lb. Make sure you get the overwhelming

majority of your protein from FOOD AND NOT
SUPPLEMENTS(PROTEIN POWDER).

Carbohydrates: Carbohydrates is the body's preferred source of energy
despite it being labeled as “bad” by many people. Carbohydrates or “Carbs”
for short, provides your body with energy for those lifting sessions and
most importantly, allows your brain and cells to function properly. Carbs
aren't too complicated. There's complex carbs and simple carbs.

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Complex carbs are healthier than simple carbs. These carbs take longer
to digest resulting in a steady impact on blood sugar levels. Whole grain

foods, Beans, Rice, Pasta, are all examples of complex carbs.

Simple carbs on the other hand provide a quick blood sugar and energy
spike. This is due to the sugar they contain. I personally have simple carbs
before a workout and after a workout. Examples of simple carbs are honey,
candy, fruit juice, table sugar, etc.

Like saturated fats, you want to limit simple carbs as much as possible but
don't be too worried about it or else you'll burn out and completely
abandoned your goal.

Macronutrient intake: Macronutrient intake (Protein, Carbs, Fat) can
vary from person to person. If you enjoy fatty foods more such as peanut
butter, your fat intake will be higher than your carbs and vice versa.
Consider the following daily intake based on your needs.

Protein: 25-35%/Carbohydrate: 20-35%/Fat:25-40% ( %=how many calories are coming
from that source. Adds up to 100%)

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Micronutrients: Micronutrients are vitamins and minerals needed by the
body yet people and mostly “Large influencers” discard this information
very regularly saying it's not that important or that most people get them
through diet. This is very far from the truth. For starters, Vitamins are very
important to the body. Micronutrients are vital for growth, brain function,
optimal health, immune function, aging, etc. the list can go on and on. So it
isn't a surprise that Deficiency in any vitamin can cause severe illness and
potentially life threatening. Yet Three out of ten people are micronutrients
deficiency. So to say it's not a big problem and that micronutrients are not
important is a bit of an ignorant statement. The majority of the population
doesn't get a healthy nutritional diet. Most of it is made up of fast food
which I can assure you that it will not provide you with all or any in this
case, micro nutrients your body needs. It's very simple to supplement
vitamins into your diet. All though yes, you should get them some as much
whole foods as possible such as vegetables but using supplements such as a
multivitamin will also be beneficial to your overall health. You can go deep
into the rabbit hole of all the vitamins you need however I recommend
adding these to your diet via supplements if your diet doesn't provide them:

Vitamin A, Calcium, omega - 3, Vitamin D , Vitamin C, Multivitamin

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Sleep:

Also a very important factor to health overall as well when following this
program. A study done on individuals who were in a calorie deficit phase
found that those that got less than 7 hours of less every night and tried to
catch up on the weekend lost more muscle than fat mass compared to those
who got over 7 hours of sleep every night. They saw significantly more
weight loss coming from fat rather than muscle. Another study found that
getting less than 7 hours of sleep a night also increases your risk of various
diseases as well as increases your likelihood of developing alzhiemers(yes I

know this program is specifically made to help an individual lose weight, however Health is very

important which must not be neglected.). I recommend getting 7-9 hours of sleep daily.
This will keep you alert, ready with energy for every workout, and help you
recover and make better progress overall.

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Caloric intake

Eat less. That's all there really is to it once you add all the information so
far given to you. However there's a safer and more accurate way to do this.

Calculate your tdee using an online TDEE calculator. You want to then
subtract around 250-500 from your tdee calories. This will give you your
new caloric intake in order to be in a healthy calorie deficit. All you need to
do is plug this in into myfitnesspal to track everything and you should be
ready!

Note: Website also provides great tips towards the bottom of the page such as your
estimated calorie deficit and daily macro intake. If everything seems confusing, I would
recommend following one of the websites calculated macro/calorie intake and
experimenting with it to see if it works.

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Cardio

Adding cardio after your workouts is not necessary however it may help you
during this phase as it will burn additional calories and create a calorie
deficit.

I recommend adding cardio on top of your calories deficit IF you aren't
seeing much progress on the scale from the calorie deficit through food
restriction after about two weeks.

As far as what kind of cardio I recommend, it can vary. You can opt to do a
sport you enjoy 4-5 times a week, 30-45 minutes is more than enough.

Jump rope, 1 hr walk, running, hiking, stairmaster, stationary bike. The list
goes on and on of various activities you can do as cardio. Choose one you
enjoy and stick with it.

Hiit is also a good option however since it is hard on your body, I
recommend doing it 2-3 times a week max and each session lasting no
longer than 15 minutes if it's going to be your only cardio option. I don't
recommend adding it on top of already doing cardio as this will put you in a
huge deficit which can be unhealthy.

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Program

Below I have created three amazing programs carefully and specifically
made to these three types of individuals. For the beginner, the person who
doesn't have much free time, and an optimal training program.

I’ve personally followed all these programs throughout my years of lifting.
These programs are backed by over 3 years of training experience, personal
experience both my experience as well as clients, & research/information
throughout the years so rest assured these are quality programs meant to

get you results once everything is dialed in!

Important notes before starting

1. Make sure you warm up before EVERY WORKOUT. This can be done
with small stretches to the muscle or performing an exercise with low
weights for a few sets.

2. Always make sure you perform the exercises with GOOD FORM AND
AT A GOOD TEMPO. DO NOT EGO LIFT AND RISK INJURY!

3. Set a duration. I personally recommend 8-12 weeks which is enough to
get results. Remember, you want to be in a calorie deficit for as little time as

possible because you are essentially depriving your body of calories it
needs.

Making sure you got these in check will set you up for great success on your
journey!

If you have any questions regarding this program, please feel free to contact
me at [email protected] and I will get back to you as soon as
possible!

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Beginner Program

Monday - Upper body / Tuesday - Lower body / Friday - Full body

Upper body - Monday’s

Exercises (30-60 second rest in between reps)
1. Pressing Movement ( barbell bench, smith machine bench, dumbbell
bench, machine chest press)
Set & Rep range: 3 sets of 8-12 reps
2. Lat Pulldowns
Set & Rep range: 3 sets of 10-12 reps
3. Chest Fly(machine or cable)
Set & Rep range: 3 sets of 12-15 reps
4. Single Arm Dumbbell Row
Set & Rep range: 3 sets of 8-12 reps
5. Dumbbell Bicep Curls
Set & Rep range: 3 sets of 8-12 reps
6. Rope Tricep Extensions
Set & Rep range: 3 sets of 8 -12 reps
7. Arnold Shoulder Press
Set & Rep range: 3 sets of 8-12 reps
8. Abs Leg Raises
Set and Rep range: 3 sets of 15-20 reps

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Lower Body - Wednesday’s

Exercises (30-60 second rest in between reps)
1. 5 min warm up on bike at moderate intensity

2. Hamstring curls Set and Rep range: 3 sets of 8-12 reps
3. Bulgarain split squat Set and Rep range: 3 sets of 8-10 reps
4. Romanian Deadlifts Set and Rep range: 3 sets of 8-10 reps
5. Leg extensions Set and Rep range: 3 sets of 15-20 reps
6. Dumbbell glute bridge Set and Rep range: 3 sets of 10-12 reps
7. Standing calf raises Set and Rep range: 3 sets of 15-25 reps

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Full Body - Friday’s

Exercises (30-60 second rest in between reps)
1. Dips
Set and Rep range: 3 sets of as many reps as possible(AMRAP)
2. Seated back rows
Set and Rep range: 3 sets of 10-12 reps
3. Bar tricep extensions
Set and Rep range: 3 sets of 10-12 reps
4. Barbell hammer curls
Set and Rep range: 3 sets of 8-12 reps
5. Dumbbell side lateral raises
Set and Rep range: 3 sets of 15-20 reps
6. Squats or leg press
Set and Rep range: 3 sets of 8-12 reps
7. Calf raises
Set and Rep range: 3 sets of 15-25 reps
8. Abs leg raises
Set and Rep range: 3 sets of 15-20 reps

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4 day program

Monday - Upper body / Tuesday - Lower body
Thursday’s - Upper body / Friday’s - Lower body

Upper body - monday’s

Exercises (30-60 second rest in between reps)
1. Pressing Movement ( barbell bench, smith machine bench, dumbbell
bench, machine chest press)
Set & Rep range: 3 sets of 8-12 reps
2. Lat Pulldowns
Set & Rep range: 3 sets of 10-12 reps
3. Chest Fly(machine or cable)
Set & Rep range: 3 sets of 12-15 reps
4. Single Arm Dumbbell Row
Set & Rep range: 3 sets of 8-12 reps
5. Dumbbell Bicep Curls
Set & Rep range: 3 sets of 8-12 reps
6. Rope Tricep Extensions
Set & Rep range: 3 sets of 8 -12 reps
7. Arnold Shoulder Press
Set & Rep range: 3 sets of 8-12 reps
8. Abs Leg Raises
Set and Rep range: 3 sets of 15-20 reps

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Lower body - Tuesday’s

Exercises (30-60 second rest in between reps)
1. 5 min warm up on bike at moderate intensity

2. Hamstring curls Set and Rep range: 3 sets of 8-12 reps
3. Bulgarain split squat Set and Rep range: 3 sets of 8-10 reps
4. Romanian Deadlifts Set and Rep range: 3 sets of 8-10 reps
5. Leg extensions Set and Rep range: 3 sets of 15-20 reps
6. Dumbbell glute bridge Set and Rep range: 3 sets of 10-12 reps
7. Standing calf raises Set and Rep range: 3 sets of 15-25 reps

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Upper body - Thursday’s

Exercises (30-60 second rest in between reps)
1. Pressing Movement ( barbell bench, smith machine bench, dumbbell
bench, machine chest press)
Set & Rep range: 3 sets of 8-12 reps
2. Lat Pulldowns
Set & Rep range: 3 sets of 10-12 reps
3. Chest Fly(machine or cable)
Set & Rep range: 3 sets of 12-15 reps
4. Single Arm Dumbbell Row
Set & Rep range: 3 sets of 8-12 reps
5. Dumbbell Bicep Curls
Set & Rep range: 3 sets of 8-12 reps
6. Rope Tricep Extensions
Set & Rep range: 3 sets of 8 -12 reps
7. Arnold Shoulder Press
Set & Rep range: 3 sets of 8-12 reps
8. Abs Leg Raises
Set and Rep range: 3 sets of 15-20 reps

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Lower body - Friday’s

Exercises (30-60 second rest in between reps)
1. 5 min warm up on bike at moderate intensity

2. Hamstring curls Set and Rep range: 3 sets of 8-12 reps
3. Bulgarain split squat Set and Rep range: 3 sets of 8-10 reps
4. Romanian Deadlifts Set and Rep range: 3 sets of 8-10 reps
5. Leg extensions Set and Rep range: 3 sets of 15-20 reps
6. Dumbbell glute bridge Set and Rep range: 3 sets of 10-12 reps
7. Standing calf raises Set and Rep range: 3 sets of 15-25 reps

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Optimal program

Monday - Legs / Tuesday - Chest & Back / Wednesday - Shoulder & Arms
Thursday - Legs / Friday - Chest & Back / Saturday - Shoulders & Arms

Legs - Monday’s

Exercises (30-60 second rest in between reps)
1. 5-10 minute bike warm up

2. Hamstring curls
Set and Rep range: 4 sets of 8-10 reps

3. Hack squats
Set and Rep range: 3 sets of 6-8 reps

4. RDL’s
Set and Rep range: 3 sets of 8-12 reps(slow and controlled)

5. Bulgraring split squats
Set and Rep range: 3 sets of 10-15 reps

6. Hip thrust
Set and Rep range: 3 sets of 10-12 reps

7. Quad extensions
Set and Rep range: 4 sets of 15-20 reps

8. Standing calf raises
Set and Rep range: 3-5 sets of 15-25 reps

9. Abs leg raises
Set and Rep range: 3-4 sets of 15-25 reps

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Chest/Back - Tuesday’s

Exercises (30-60 second rest in between reps)
1. Incline/Flat bench variant( Dumbbell. Smith machine, Barbell)
Set and Rep range: 3 sets of 6-10 reps
2. Single arm back row
Set and Rep range: 3 sets of 8-10 reps
3. Chest chest fly ( cable or machine)
Set and Rep range: 3-4 sets of 10-15 reps(slow and controlled)
4. Lat pulldown
Set and Rep range: 3 sets of 10-12 reps
5. Dips
Set and Rep range: 3 sets of AMRAP
6. Lat pullover
Set and Rep range: 3-4 sets of 10-15 reps (slow and controlled)

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Shoulders/arms - Wednesday’s

Exercises (30-60 second rest in between reps)
1. Overhead press
Set and Rep range: 3 sets of 6-8 reps
2. Front single arm cable raises
Set and Rep range: 3 sets of 12-15 reps
3. Side lateral raises
Set and Rep range: 3-4 sets of 15-20 reps
4. Hammer curls
superset - Cable tricep pushdown
Set and Rep range: 3 sets of 8-10 reps
5. Single arm cable tricep pushdown
Set and Rep range: 3 sets of 10-12 reps
6. Preacher bicep curl
Set and Rep range: 3 sets of 10-12 reps
7. Ez bar tricep pushdown
Set and Rep range: 3-4 sets of 10-15 reps
8. 21’s bicep curls ( 7 bottom half curls, 7 upper half curls,7 full range curls)
Set and Rep range: 3 sets

Repeat cycle through Thursday, Friday, Saturday!

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About Oscar

Oscar has gone through various things during his journey. From obese to
way too skinny, Oscar has an abundence of experience and knowledge
many “personal trainers’ lack. Personal experience and actually going
through the motion. That’s what Arriet Fitness is all about. Bringing you the
best information and help through scientific information as Oscar’s
personal experiences. Oscar has been in various shoes. From the kid who
was fat and wanted to change but didnt know how, to the kid who was
misinformed, to the skinny kid who was filled with b.s. Information, etc.
Oscar is now dedicated to help anyone on their fitness journey and help
them avoid the same mistakes he made in the past 4 years.

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